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The New Rules of Sleep for Athletes

By Phil White | Mon, Sep 24

For the longest time, coaches have only considered the need for their athletes to get adequate rest from the perspective of “recovery.” While you must pair this with training stimuli to get adaptation, it’s far from the only reason to prioritize sufficient slumber.

Sleep is also imperative if your clients or athletes are going to commit what they’re learning to long-term memory.

A study conducted by Matthew Walker and referenced in his excellent book Why We Sleep compared undergrads who prepared for a test over several evenings and went to bed at a reasonable time versus those who pulled a pre-exam all-nighter. The results showed that “there was a 40 percent deficit in the ability of the sleep-deprived group to cram new facts into the brain (i.e. to make new memories).”

Most of the studies on this topic have been done with classroom students, but the gym is an equally rich learning environment (and perhaps more so, particularly for kinesthetic learners). Every time an athlete does something physical, it’s an expression of skill, and each skill has an intensely cognitive component.

Simply learning a new motor pattern or honing an existing one in the gym or on the practice field is only half the job when it comes to skill acquisition and progression. For it to take, getting enough premium quality shut-eye is imperative.

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Path to the Podium Episode 1: The Road to AO3 Las Vegas

By TrainHeroic | Wed, Sep 12

We're on a mission as partners with USA Weightlifting to help identify the next generation of American weightlifting talent.

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Energy Systems 101 Part 2: What Every Coach Really Needs to Know!

By Jonathan Mike | Mon, Sep 10

In Part 1 of this series, we thoroughly examined the truth about energy systems, their classification, specifics of each energy system, correct terminology used, and most importantly, how each energy system is interconnected and contributes to one another for energy provisions.

One of the more confusing aspects that continues to purvey is the role of fuel use during training, and even during recovery, and how intensity has large implications for these energy systems.

Many are discussing and even advocating basic programming ideas based on these systems without ever really thinking and knowing about how they work. This article will help set the record straight and examine the truth about energy systems.

Let’s get started with Part 2.

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4 Phase Injury Recovery Roadmap [A Coach's Guide]

By Ryan Leibreich | Tue, Sep 5

There is a moment that everything changes. All of us, at some point in our athletic careers, have dealt with injuries or a close association with one. Mine came one Thursday morning on a quiet turf field in October.

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Rest and Recovery 101: Sleeping Your Way To Better Gains

By Herman Demmink III | Thu, Feb 9

Recovery is simply defined as regaining a former or better state / condition. Most athletes fail to realize that running, lifting, hitting, and throwing all breaks down our tissue which requires a period of rest in order to recuperate. Of course it takes grueling workouts and countless hours of skill training to become a better-prepared athlete. However, it is what you do between training bouts that can make the real difference.

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How Important Is The Aerobic System for Football Players?

By John Welbourn | Fri, Sep 16

Every muscle contraction in the body is the result of a molecule called adenosine triphosphate (ATP). When the ATP is combined with water it splits apart and produces energy.  ATP is broken down during a muscle contraction into adenosine diphosphate (ADP). However, ATP must be replenished for work to continue so another chemical reaction adds phosphate back to ADP to make ATP.

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Be Ready For Game Day With This In-Season Training Tip

By Chris Costa | Mon, Sep 12

One question most athletes want an answer for is, “how should I train during my season?” While this article will be broad and general in scope there are some specifics that you should focus your attention toward when it comes to in-season training.

The last article I wrote provided an opportunity for you to learn something about regeneration. To take it a step further, your in-season training should have that exact focus: recovery / regeneration.

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Post Game Recovery: How To Get Back To 100% After a Tough Competition

By Chris Costa | Wed, Aug 31

Game Day! The best day of the week for athletes around the world. You're excited, anxious and ready to hit the field and put it all on the line for your team.

Regardless of the sport, the body and mind are taxed when put under the stressors of competition and game day.

You might be a triathlete, football player or golfer - when it comes to recovery, our bodies operate the same: the body needs rest or a return to homeostasis, fuel (food) and hydration, namely electrolyte replacement.

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Athlete Readiness 101: How To Monitor The Central Nervous System

By John Welbourn | Mon, Aug 29

Regardless of the sport an athlete is training for, the possibility of training beyond their means via under-recovering or increased volume and intensity is almost guaranteed.

With this in mind many coaches and athletes are looking for ways to measure their daily training capacity so they can make adjustments to programs to optimize performance. The goal is always to maximize the return on investment and work smarter not just harder.

But this is easier said then done. How can a coach or athlete distinguish between emotion and physical readiness?

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Nutritional Periodization For CrossFit Athletes

Jason Phillips was a recent guest on the Strength and Performance Podcast (listen here) in which we covered the topic of nutritional periodization. While we didn't go to in-depth on that topic, I did get quite a few follow up questions from our coaches that warranted a video from Jason to explain the topic further.

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